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"Cannonball"
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Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
Workout
FRIDAY 1.8.21 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
7:30 AM CrossFit
9:00 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
FRIDAY 1.8.21
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MC: "Cannonball" (Time)
5 Rounds:
21/15 Calorie Row
15 Box Jump Overs (24"/20")
7 Squat Cleans (155 / 105 lb)
Stimulus
- Conditioning Category: Threshold
- Looking at the mid-teens for a finish time here.
- Stimulus calls for a moderate-to-heavier barbell load, one that we could cycle for 10+ reps unbroken when fresh.
- We often talk through pacing the monostructural movement in a workout (which today would be the row), but the barbell here is a slightly heavier than "normal". This is a great focus for the day... managing the volume consistently at this load.
Modifications
21/15 CALORIE ROW
- 15/12 Cal Assault Bike
- 15/12 Cal Ski
- 200m Run
- 15 Burpees
BOX JUMP OVERS
- Box Step Overs
EC: Metcon (No Measure)
EXTRA CREDIT:
Handstand Walk + Lunge
Alternating OTM x 10 (5 Rounds):
Minute 1 - 50' Handstand Walk
Minute 2 - 50' Barbell Front Rack Walking Lunge
Athletes build to a heavy 50' lunge for the day.
Stimulus
- On the first minute, we are looking for practice.
- On the second, we are looking for strength conditioning.
- Time cap ourselves with :50s of work if the distance is a length we are not yet fully consistent with.
- On the lunging, let's place our focus here, building to a heavy 50' for the day over the course of the five rounds.
Modifications
HANDSTAND WALK
- 50 Seconds Of Handstand Hold Practice
- 20 Handstand Shoulder Taps Against A Wall
- 2 to 3 Wall Walks
- 30 Second Handstand Hold Against A Wall
FRONT RACK WALKING LUNGE
- 14 Front Rack Step Back Lunges (In Place)
- Double Dumbbell Front Rack Walking Lunges
- 14 Double Dumbbell Front Rack Step Back Lunges (In Place)
- Bodyweight Lunges
- 50' Barbell Front Rack Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 08, 2021
Leaderboard
Men's "Cannonball"
Chris Benedict
01/08/2021
18:00
Women's "Cannonball"
Erin Bonthron
01/08/2021
10:38
Melissa Wood
01/08/2021
24:57
Male Clients
1
Daryion
Morgan
5:30 PM CrossFit
12:38
2
Chris
Benedict
5:30 PM CrossFit
18:00
3
Junnior
Aranda
4:15 PM CrossFit
19:59
Pumped about that blue Rx
4
Josh
Randels
4:15 PM CrossFit
19:26
Female Clients
1
Erin
Bonthron
5:30 PM CrossFit
10:38
2
Simone
Favor
4:15 PM CrossFit
13:56
bike
3
Melissa
Wood
7:30 AM CrossFit
24:57
On the list of things that I couldn't have done 12mos ago! :-D
4
Camille
Cooper
4:15 PM CrossFit
17:24
85#
5
Laura
Watterson
5:30 PM CrossFit
17:40
85#
6
Alexandra
Decker
4:15 PM CrossFit
19:40
12cal bike, 85#, BJO
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